Ozempic Butt — Get Your Glutes Back: 12 Ways to Rebuild Your Backside
Ever see someone without a butt? I have. It’s usually an old white guy who has never purposefully exercised after his high-school sports career was over. But more and more, it’s been happening to all sorts of people. People who wanted weight loss but have lost more than they bargained for — their asses.
A common side effect of rapid weight loss starting to get more attention thanks to social media communities on TikTok and Instagram. What is now being called “Ozempic Butt,” is what happens when someone rapidly loses weight without their body hanging onto muscle mass. Even if a person is active, weight-loss-induced muscle wasting is a common side effect of popular GLP-1 agonist drugs like Ozempic and Mounjaro. The drugs, which work by slowing the digestive tract, thus tamping down hunger signals, can be incredibly helpful and even life-saving for people with certain medical conditions but are commonly prescribed off-label for rapid weight loss.
The issue here isn’t weight loss drugs, the problem lies with how Americans view exercise. Typically, U.S. adults think of working out as a way to control weight (an often-inaccurate notion), rather than thinking of it as it should be — a way to build a strong, healthy body. Unfortunately, it’s pretty typical for people to think “either-or” when it comes to losing weight and forget all the health benefits that come with exercise.
But here’s the thing about exercise — especially weight training: it teaches your body that it needs to keep as much muscle as possible during weight loss. You have to “prove” to your body that it needs muscle by using that muscle to lift heavy things.
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So, if you want to avoid having only “leg tops,” a “back with a crack,” or Dead Butt Syndrome,” it’s time to get your lift on. Now let’s talk strategy. First, you want a butt that functions, so you’ll be doing lots of reps at little to no weight to build endurance in your gluteal muscles. Second, you want to trigger muscle growth (a.k.a. hypertrophy). This is done by lifting lots of weight using large heavy lifts like squats, deadlifts, and lunges. There are lots of different variations of these exercises, and if you are new to weightlifting or it’s been a while since you did any of them, it’s best to start out with step 1 — building muscle endurance. That’s what we’ll focus on in this blog post.
Nutrition
Something must not be overlooked is getting enough protein, which can be found in foods like eggs, fish, tofu, tempeh, chicken, and other types of meat. Protein helps build muscles, so getting enough is crucial for re-growing your ass. Most people should aim for around 1 gram per pound of their goal body weight, which is often double what people are used to eating.
Something else that helps muscles grow is creatine, an amino acid found in meat and other protein-rich foods. It helps muscles absorb water and contract with more force, allowing them to grow faster.
A few tips:
Start your day right: break your fast with a high-protein meal like this delicious protein parfait.
Hit your protein goal: Aim for a significant source of protein at every meal and snack.
Supplement with creatine: Don’t fall for cheap Chinese creatine that isn’t as bioavailable or pure as it could be. Instead, opt for a brand that uses Creapure®, like Thorne. FYI, when you buy directly from Thorne through this link., you get free shipping plus a special discount!
If your appetite is low because of semaglutide use or gastric surgery, using a BCAA (good), protein supplement (better), or amino complex (best) is very important. Be sure to stick to something without artificial sweeteners, which can be a gut irritant and cause headaches.
If you’re looking for somewhere to start, my favorite BCAA is Nutrology BCAAs, my favorite protein is Orgain Organic Plant Protein (which is a great value when you get it on Amazon), and my favorite amino complex is Thorne Amino Complex. These are trusted brands that make great products.
Speaking of supplements, if you have stopped taking semaglutide drugs and are looking for a natural alternative, then you may want to read up on Berberine, which some people are calling Nature’s Ozempic. It’s got a great track record for blood sugar and appetite control, plus more!
Exercise
With exercise, the ultimate goal is to move up to weighted squats, lunges, and deadlifts. That’s where you really grow the glutes. But the risk for injury is greater if you just jump in, especially if your butt is next to nothing. If you’re a beginner, you’ll want to do a little foundation work first.
Here are a few exercises to get you started: FYI, they go from easiest to hardest. :) Your next step is to check out these 20 butt-building exercises. After that, try doing these great exercises for rounder, firmer glutes.
Need workout equipment? Find equipment recommendations here: https://www.omnifunction.us/blog/home-workout-must-haves
Isometric Glute Bridge
Did you know that the glutes support the lower back, and stabilize the hips and knees? They do! Use this great exercise to start building them.
Instructions:
1) Lie on your back with your knees bent at 90 degrees and your feet flat on the floor. Be sure your feet are not too close to your body (you should not be able to touch your feet with your hands).
2) Raise your hips off the ground. Focus on tucking your tailbone and letting your back come up one backbone at a time. Squeeze your glutes at the top and hold for time.
3) Lower down, letting your tailbone come down last.
Repeat for reps or hold for time.
Do 2 sets. Start with a 30-second hold and try to work up to 3 minutes.
Clamshells
The clamshell exercise is a highly effective and low-impact movement that targets the gluteus medius, a key muscle for hip stability, posture, and injury prevention. This exercise is a go-to for athletes, physical therapy patients, and fitness enthusiasts aiming to enhance lower-body strength, correct muscle imbalances, and reduce knee or lower back pain.
Instructions:
1) Lie on the side, legs stacked, knees at 90 degrees.
2) Keep heels together and lift the top knee.
Repeat.
Do 2 sets of 15-30 reps.
Tip: to make this exercise more difficult, place a circle band just above or below the knees. These rubber circle bands are durable, affordable, and come in an assortment of different strengths.
Bridge With Hip Abduction
1) Put the band just above or below your knees. Lie on your back with your knees bent at 90 degrees and your feet flat on the floor. Be sure your feet are not too close to your body (you should not be able to touch your feet with your hands).
2) Press your knees outward and raise your hips off the ground. Focus on tucking your tailbone and letting your back come up one backbone at a time.
3) Lower down, letting your tailbone come down last.
Repeat for reps or time.
Do 2 sets of 10-15 reps.
This circle band is ideal for doing these.
Side-lying Hip Abduction
1) Lie on your side and pull your bottom knee toward your torso. The top leg is straight. Make sure your hips are squared.
2) Raise the leg up and be sure to lead with your heel rather than your toe (it helps you target the right muscles). Keep your belly tight and be sure you don't roll your hips backwards.
3) Lower down to the starting position.
Do 2 sets of 10-15 reps.
Prone Glute Activation
This exercise is so useful for teaching your body how to wake the glutes up. It can be a little tricky, so pay attention to the video!
Instructions:
1) Place your torso on a firm layer of cushions with your pubic bone supported.
2) Brace your abs and imagine tucking your tailbone as you raise one leg a few inches off the ground. Make sure to squeeze your gluteal muscle on that side.
3) Return to starting position.
Repeat for reps.
Do 2 sets of 10-15 reps. Focus on slow, controlled movements and squeeze your butt cheek!
Stability Ball Supine Hip Extension
1) Lie on your back with the ball under your legs (closer to the body makes it easier and vice versa).
2) Raise your hips off the ground. Focus on tucking your tailbone and letting your back come up one backbone at a time.
3) Lower down, letting your tailbone come down last.
Repeat for reps or time.
Do 2 sets of 10-15 reps.
Find a good stability ball here. If you don’t have a stability ball, use the edge of a bed. You won;t get as much instability (which makes your glutes fire a little more), but it’s a solid modification.
Stability Ball Squat
1) Stand near a wall and place the ball in the small of your back.
2) Walk your feet forward a few inches. The goal is for the knees not to come past the toes.
3) Inhale - Bend your hips and knees, brace your abs, and keep your torso upright. Keep your weight distributed through the mid-foot and be sure your knees don't come out past your toes.
4) Exhale - Come back up to the previous position. Squeeze your glutes and slightly tuck your tailbone at the top.
Do 2 sets of 10-20 reps. You can make these more difficult by holding dumbbells at your side like two suitcases.
Slider Reverse Lunge
You can use a towel if a slider is not available.
1) Step the front part of your foot onto the slider.
2) Bend knees and hips as you push that foot back
3) Pull the slider forward as you return to the starting position.
Do 2 sets of 8-12 reps per side.
Bridge with Shoulders Elevated
1) Elevate your shoulders using a sturdy bench or a couch. Engage your butt muscles to keep your hips up.
2) Raise one leg and hold it for time or alternate "marching" your legs.
Do 2 sets. Hold for 45 seconds per side or do 10 reps per leg, alternating.
Stability Ball Back Extension
1) Stabilize your feet against a wall and set your hips in the center of the ball.
2) Push your hips forward and slightly tuck your tailbone as the hips lock out at the top. Keep your abs braced to support your back and keep it from doing the work. This is for the glutes and hamstrings, so you should feel it there.
3) Return to starting position.
Do 2 sets of 8-12.
Slider Side Lunge
Use a towel if slider is not available.
1) Put half your foot onto the slider.
2) Bend the opposite knee and hip, sitting back. Let the foot on the slider move away from your body as far as you are comfortable with.
3) Return to starting position, using the muscles on the inside of the leg to pull it back toward your body.
Do 2 sets of 8-12 reps per side.
Single-leg Romanian Deadlift
This is a great exercise for hip stability and hamstring strength.
1) Stand on the right leg and keep your knee unlocked. Hold a dumbbell in your left hand.
2) Brace the abs and inhale as you hinge at the hips and let your left leg float behind you. Reach the dumbbell toward the right foot. Focus on keeping your hips square.
3) Exhale and return to the starting position. Try to squeeze your butt at the top of the movement.
Do 2 sets of 8-12 reps per leg.
Need a dumbbell recommendation? To keep things space efficient, many people choose an adjustable set of dumbbells. This dumbbell set goes from 5 to 25 pounds easily, making things convenient and compact.
Planning for Success
As soon as you feel ready, try adding weight or trying progressed versions of exercises in the squat, lunge, and hinge families. This blog post shows a few “next steps” exercises to try.
Be sure to address lifestyle needs like getting enough sleep, lots of movement throughout the day, as well as nutrition. These are super important part of the butt-building puzzle.
Starting with simple exercises is a great starting point for getting your butt back, but a more ideal solution would be to partner with an experienced certified fitness professional to help you make progress quickly. Check out some of the testimonials from people doing my app-based online programs!
P.S. Don’t forget to eat a high-protein diet to support all the muscle you’ll be building. Happy lifting!